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#1 |
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UNLEASH THE BEAST
Elite Member
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Reps for Hypertrophy
For the next six weeks I'm going to mostly be training for hypertrophy, usually 4 sets of 8-12 reps (keeping it closer to 12). I haven't trained like this is years, the question is what amount of intensity do I attack this with?
It's going to be moderately high volume for lower frequency (one bodypart a week). So do I hit failure all sets? Keep the weight the same or start off easier and work the weight up for the last set? What'cha all think?
I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...
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#2 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 31,701
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i wouldn't hit failure in all sets. I would keep the intensity around the 65-67% mark for sets of 12 and around the 75-77% mark for 8. Basically, work until you feel like you can get 1-2 more reps. Stop the set and save yourself for the next set. The sets should be hard though. Don't waste time doing weight that is uber light for 12 reps. You should be 1-2 reps shy of failing.
E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs
Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#3 |
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UNLEASH THE BEAST
Elite Member
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Thanks Patrick. Does that apply for the last set as well or should I hit failure for the last?
I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...
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#4 | |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 31,701
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Quote:
Somtimes I work close to the edge in my second set and then back off the 3rd. For example, I may have a rep zone of 8-10. I squat the first set and I get 10. I add weight and squat the second set and bust my ass to get 8. The third set I know I can't use that weight again, so I will drop the weight and hit 10. Next week, I come back and start my workout either with the weight I used for 8 and try and get 10 with it and work up from there. OR, I will go with the same weight I started wtih the previous week adn then try to get 8 reps on the next 2 sets with the weight on used in set to of the previous week. if that makes sense.
E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs
Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#5 |
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UNLEASH THE BEAST
Elite Member
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Makes perfect sense. Thanks!
I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...
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#6 | |
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I am Rollo Tomassee..
Elite Member
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Quote:
Just curious....would that be an alright workout plan (10 reps @ 65%, 8 reps @ 70%, then back down to 65%) or is it used strictly for planning?
6' 209lbs (8/16)
Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal |
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#7 | |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 31,701
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Quote:
65% = 14RM 70% = 12RM
E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs
Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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